Canyon Ranch - Runninghttp://www.canyonranch.com/your-health/fitness-movement/activities-sports/running
enStart Running for Better Health http://www.canyonranch.com/your-health/fitness-movement/activities-sports/running/start-running-better-health
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<div class="field-item even">Transform your walk to a jog—and reap the rewards</div></div></div><div class="field field-name-field-author field-type-text field-label-inline clearfix">
<div class="field-label">Written by&nbsp;</div>
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<div class="field-item even">Natalie Gingerich Mackenzie</div></div></div><div class="field field-name-field-art-reviewed-by field-type-entityreference field-label-inline clearfix">
<div class="field-label">Canyon Ranch Reviewer:&nbsp;</div>
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<div class="field-item even"><a href="/tucson/resort/our-experts/mike-siemens-ms">Mike Siemens, M.S.</a></div></div></div><div class="article-date-created clearfix">Published: July 25, 2012 </div><div class="field field-name-field-updated-on- field-type-date field-label-inline clearfix">
<div class="field-label">Updated on:&nbsp;</div>
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<div class="field-item even"><span class="date-display-single">January 23, 2014</span></div></div></div><div class="field field-name-field-editorial-policy field-type-fixed-field field-label-hidden">
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<div class="field-item even"><p><a class="editorial-policy-link" href="/your-health/editorial-policy">Editorial Policy</a></p>
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<div class="field-item even"><p>You’ve probably heard that running is a top calorie burner, stress reliever and health booster. If you’ve never taken your treadmill routine above a brisk walk or signed up for a weekend 5K, consider giving running a try. You’ll be joining good company: Some 29 million Americans over age 40 pound the pavement at least once a week. Not sure your knees can take it? Contrary to popular belief, all that pounding doesn’t raise your risk of osteoarthritis, and it may even protect the cartilage in your joints, according to Australian researchers who carefully reviewed 28 different studies of physical activity and knee health.</p>
<p><strong>Who Running Is Good For</strong></p>
<p>Most people can run, even if walking is the most intense form of exercise you currently do. The key is to start slowly—ideally alternating walking and jogging—and work your way up to longer runs.</p>
<p>Running is a high-impact activity—you absorb your body’s weight with each step as you propel yourself forward—which means it can aggravate aches, strains and sprains; it can also put a great deal of strain on joints if you are carrying extra body weight. If you have an injury or you are carrying a lot of weight, talk to your doctor, trainer or exercise physiologist about a running plan that makes sense for you.</p>
<p><strong>Outfit Yourself for Success</strong></p>
<p>Perhaps the single greatest attraction of running is its simplicity. There’s nothing you truly <em>need</em> beyond a comfortable and supportive pair of <a href="/your-health/fitness-movement/activities-sports/running/buying-the-perfect-running-shoe">running shoes</a>. Still, having the right gear, from your socks to your t-shirt, can enhance the experience.</p>
<ul><li><strong>Socks: </strong>Few things can put a halt to a running routine faster than a painful blister. Unlike old-school cotton, which can become soggy—creating friction, and, eventually, blisters—the best athletic socks are made of special wicking fabrics designed to pull sweat away from your skin where it can dry more quickly. While many athletic socks are made of synthetic fabrics, natural fibers like wool also have moisture-wicking properties, as well as built-in antimicrobial (read: anti-stink) features.</li>
</ul><ul><li><strong>Shoes: </strong>Running shoes have come under fire recently with the rise of the barefoot-running bandwagon, but for most of us, a well-fitting pair of sneakers for your gait needs is still the way to go. There’s no need to break the bank: A British study measured both comfort and shock absorption of shoes at three different price points and found no significant differences among the various brands or shoes tested. Finding the best pair of shoes for your unique foot is highly individual so, if possible, shop at a running store where experienced clerks can make recommendations based on things like the shape of your foot and your gait pattern.</li>
</ul><ul><li><strong>Technical Fabrics: </strong>Leave the cotton tee in your drawer and instead opt for fabrics with wicking capabilities. Then, note the seams. Any areas of stitching can become friction hot spots, so look for flat or soft seams, especially in areas prone to rubbing, like under the arms and between the legs.</li>
</ul><ul><li><strong>Sports Bra: </strong>For women, the up-and-down movement of running is too much for your everyday underwire bra to handle (not to mention that few traditional bras come with the type of moisture-wicking fabric you'll need to stay comfortable through the miles). Researchers who study breast movement during exercise recommend looking for a sports bra that features “encapsulation,” meaning each breast is supported individually, for maximum motion control.</li>
</ul><ul><li><strong>Extras: </strong>For outdoor running, a few key pieces can help you go the distance in a range of climates.</li>
</ul><ul><li style="margin-left: 0.5in; ">A <strong>brimmed baseball-style cap</strong> is as effective for keeping the sun out of your eyes on bright days as it is for shielding snow or rain on less sunny ones.</li>
</ul><ul><li style="margin-left: 0.5in; ">A <strong>lightweight, water-resistant jacket</strong> (more breathable than most waterproof types) can be layered with different pieces underneath to keep you comfortable in anything from a spring shower to winter flurries.</li>
</ul><ul><li style="margin-left: 0.5in; ">And don’t forget <strong>sunscreen</strong> year round. Try a stick variety, especially around your eyes, since it will be less likely than a lotion to run when you sweat, which can cause painful eye stinging. Experts recommend applying about 15 minutes before you head out the door.</li>
</ul><p> </p>
<p><strong>How to Get Started</strong></p>
<p>Running is as easy to do on a treadmill at the gym as it is right out your door. Outdoor running options give you the opportunity to take in the sights and sounds of nature at a local park, jogging path or trail. These beginner strategies will make your transformation from non-runner to runner safe and fun.</p>
<ul><li><strong>Start with Walking: </strong>Chances are you won’t be able to run very far your first time out on the road. That’s OK! Rather than running until you’re spent, and then dragging yourself home after five minutes, alternate a few minutes of running with a few minutes of <a href="/your-health/fitness-movement/activities-sports/walking/hiking/tweak-your-walking-technique">walking</a> to catch your breath. Your heart and lungs will gradually grow stronger and more efficient, and you’ll be able to extend your stretches of running and shorten your walking. You never need to run full-time to benefit from the activity, unless you want to.</li>
<li><strong>Go Easy: </strong>The simple act of running—by definition, propelling yourself off the ground with every step—requires more of your muscles and joints than they may be used to. To help ease any early discomforts, seek out soft surfaces, such as dirt trails, as much as possible. Also, stick to flat routes since hills are extra taxing. In time, your body will adapt, becoming stronger than before. But rest and recovery are essential. Start by running no more than three days a week, alternating with gentler forms of exercise like swimming or yoga.</li>
</ul><ul><li><strong>Follow the Rule of 10: </strong>When you do too much too soon, you set yourself for injury, aches and pains. So it’s important to rein in your enthusiasm and increase the amount you run by no more than 10 percent a week. For example, if you ran for a total of 30 minutes last week, increase to no more than 33 minutes of running this week.</li>
</ul><p> </p>
<p><strong>Common Mistakes Newbies Make</strong></p>
<p>Start—and keep—running strong by avoiding these pitfalls.</p>
<ul><li><strong>Stretch After, Not Before: </strong>The best time to stretch is when your muscles are warm, like after a run. If you still want to stretch before your run, jog for at least a few minutes first to get your blood flowing to your muscles, which will make stretching both safer and more effective.</li>
</ul><ul><li><strong>Don’t Skip Strength: </strong>A review of studies in the <em>Journal of Strength and Conditioning Research</em> found that runners who added two to three days of <a href="/your-health/fitness-movement/understanding-fitness/getting-started/getting-started-getting-stronger">resistance training</a> exercises to their weekly cardio regimen increased their leg strength and enhanced their endurance, which make running easier. And resistance exercise helps keep you injury-free: A study in the journal <em>Clinical Biomechanics</em> found that women runners who did six weeks of lower-body-focused resistance exercise, such as squats and lunges, improved their leg strength, particularly in the hips—a common source of pain and injury in runners.</li>
</ul><ul><li><strong>Pace Yourself: </strong>Faster isn’t always better—especially when you’re starting out. Go at a conversational pace and stop for walking breaks as needed: This will help you increase your endurance and make running more enjoyable—which is a key to sticking with it.</li>
</ul><ul><li><strong>Put Safety First: </strong>Always be aware of your surroundings when running outdoors. That may mean skipping headphones, especially when running in unfamiliar areas or after dark. At the very least, keep the volume low enough that you’re aware of what’s going on around you. When sidewalks aren’t available, always run on the left-hand side of the road, where you can see oncoming traffic. And speaking of staying visible: Don’t count on a tiny logo on the back of your shirt to alert others of your presence. In the fall and winter months, when daylight hours are short, wear reflective pieces (that will shout your presence to cars from at least 300 feet away, giving them time to slow down or stop if necessary.</li>
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<div class="field-label">Reference(s)&nbsp;</div>
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<div class="field-item even">International Journal of Audiology</div> <div class="field-item odd">Running USA</div></div></div><div class="field field-name-field-art-author-bio field-type-text-long field-label-above">
<div class="field-label">About the author&nbsp;</div>
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<div class="field-item even">Natalie Gingerich Mackenzie is a Syracuse, NY–based health and fitness writer, an American Council on Exercise–certified personal trainer and the author of Tone Every Inch (Rodale). </div></div></div>Wed, 25 Jul 2012 16:56:15 +0000LizPlosser861 at http://www.canyonranch.comThe Benefits of Barefoot Runninghttp://www.canyonranch.com/your-health/fitness-movement/activities-sports/running/the-benefits-barefoot-running
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<div class="field-item even">What you need to know about this popular technique</div></div></div><div class="field field-name-field-author field-type-text field-label-inline clearfix">
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<div class="field-item even">Canyon Ranch Staff</div></div></div><div class="field field-name-field-art-reviewed-by field-type-entityreference field-label-inline clearfix">
<div class="field-label">Canyon Ranch Reviewer:&nbsp;</div>
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<div class="field-item even"><a href="/lenox/resort/our-experts/richard-butler-ms-uspta">Richard Butler, M.S., U.S.P.T.A.</a></div></div></div><div class="article-date-created clearfix">Published: March 26, 2014 </div><div class="field field-name-field-updated-on- field-type-date field-label-inline clearfix">
<div class="field-label">Updated on:&nbsp;</div>
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<div class="field-item even"><span class="date-display-single">March 12, 2015</span></div></div></div><div class="field field-name-field-editorial-policy field-type-fixed-field field-label-hidden">
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<div class="field-item even"><p><a class="editorial-policy-link" href="/your-health/editorial-policy">Editorial Policy</a></p>
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<div class="field-item even"><p>The <a href="http://www.canyonranch.com/your-health/fitness-movement/activities-sports/running/start-running-better-health">mechanics of running</a> seem pretty simple, right? You put one foot in front of the other, find a comfortable pace and get your heart pumping. For the most part, it <em>is</em> that simple, but certain techniques—including barefoot running—can require a little more guidance and practice in order to reap benefits. So before you kick your <a href="http://www.canyonranch.com/your-health/fitness-movement/activities-sports/running/buying-the-perfect-running-shoe">regular athletic shoes</a> aside and jump into this popular running style, it's worth understanding what the barefoot method involves—and whether it’s right for you.</p>
<p><strong>What is barefoot running? </strong></p>
<p>While it did start with people running in bare feet (back in the ‘40s and ‘50s), these days it means running in a minimal shoe or a "negative" heel shoe—meaning very thin shoes that have no heel padding. These shoes don’t have any heel elevation whatsoever; the purpose is to eliminate heel striking (landing on your heel first while running), which removes impact from the back of your foot and places it more in the middle. While running in traditional athletic shoes you normally strike with your heel, because most shoes elevate the back of your foot so you can't land mid-foot.</p>
<p>The technique gained a lot of popularity starting around 2009 because of a book called <em>Born to Run</em> by Christopher McDougall. The book is about a Mexican tribe who have been running and racing barefoot their whole lives.</p>
<p>The key to benefitting from barefoot running is knowing how to do it correctly. A lot of people try to start the barefoot technique on their own, but you should learn from a coach, because if you land the wrong way you’ll injure yourself and adopt incorrect form. It can take a while to master, and learning from a pro is essential to doing that.</p>
<p><strong>Who should consider this type of running?</strong></p>
<p>If you’re moderately fit, and it interests you, give it a try. Ideally, barefoot running is for people who have already been following a fitness routine for at least six months, are running consistently and have <a href="http://www.canyonranch.com/your-health/fitness-movement/strength/legs/your-mix-and-match-lower-body-workout">lower-body strength</a>. If you're just beginning to exercise, hold off until you fit that profile. It's only then that you'll have the postural control and calf strength needed to barefoot run safely and effectively.</p>
<p>If you have recurring shin splits or an overuse injury like IT band syndrome (when the iliotibial band that runs down the outside of your leg becomes inflamed or tight), get evaluated by a physical therapist to see if you’re over-pronating (rolling inward after landing) your foot; if so, barefoot running might be suggested. But without an expert’s advice, don’t assume that switching to a minimalist shoe will relieve pain.</p>
<p><strong>What does a negative heel shoe look like?</strong></p>
<p>There are many different styles of barefoot running shoes these days, including Vibram FiveFingers—most recognizable because they look like your bare feet with separate toe compartments. Ask at an athletic shop or any place that sells running shoes about barefoot shoes so you can try on different kinds.</p>
<p><strong>What are the benefits of the barefoot running technique? </strong></p>
<p>The ground reaction force—which is how hard your foot hits the ground—is about 60 to 70 percent less when you have a mid-foot strike. That’s a lot less pressure on your feet, legs and knees with every step you take. That’s why these shoes can be especially beneficial for long-distance runners—meaning any run beyond a <a href="http://www.canyonranch.com/your-health/fitness-movement/activities-sports/walking/hiking/preparing-your-first-5k">5K</a>, or longer than 40 minutes. Barefoot running shoes are ideal for endurance running and racing, since putting less weight on your feet means less contact time with the ground, helping you decrease your time. That said, it's probably not worth the effort if you’re just doing a short workout.</p>
<p><strong>Does it work different muscles? </strong></p>
<p>When you take your foot out of a regular shoe and put it in a more natural environment, all the muscles in your feet have to re-learn how to contract together. In a regular shoe, our foot is one unit—our toes don’t work individually—but with barefoot running, you can strengthen all the muscles in your lower feet over time. It takes approximately four to six weeks for your feet to start adapting; strength will continue to be gained over the following couple of months. </p>
<p><strong>Are there any concerns to keep in mind?</strong></p>
<p>Your chances of getting hurt are higher if you try this without a coach; research has shown a dramatic increase in metatarsal fractures (breaks in the long bones from your ankles to your toes) due to improper barefoot running. Another big issue is that your calf muscles are over-activated during barefoot runs, so if you don’t have good calf strength you could experience calf tears and strains. Additionally, this type of running could affect your lower back: Your body should be leaning forward about 30 degrees (instead of straight up and down), but if you lack postural control, you might arch your lower back and put pressure on your lumbar spine. The key is angling your <em>entire</em> body forward, not just leaning from your waist.</p>
<p><strong>What type of surface is best for barefoot running?</strong></p>
<p>The beach is a great place to run, though maybe not on the deep, soft sand at first; the harder-packed sand near the water is level and ideal for barefoot beginners. <a href="http://www.canyonranch.com/your-health/fitness-movement/activities-sports/running/choosing-what-surface-run">Dirt and grass surfaces</a> are also great, but can sometimes be hard to find in long stretches. Avoid asphalt and concrete; even treadmills are too rigid. Most coaches will take you to a natural environment. You can search for a technique specialist on sites like <a href="http://www.posetech.com/" target="blank">posetech.com</a>.</p>
<p><strong>What should someone keep in mind when they start?</strong></p>
<p>Start slowly and don't alternate between traditional running and barefoot running. The biomechanics of the two styles are very different—you’re changing your body angle, arm action and hamstring activation with barefoot running, so it’s not ideal to switch back and forth. And because you’re moving your body differently you should expect some calf discomfort at first. If you’re used to running five miles but experience calf pain when trying to go that distance barefoot, don’t push it; build up to your usual mileage over time. The same advice applies to your pace: Initially, you’ll feel more fatigued with this technique because you’re using more energy as you adapt to the form. Go easy on your cardiorespiratory system and reduce your speed. Over time, you’ll become more economical and you’ll be able to run faster with less effort.</p>
<p><strong>What else can people do to help prepare and protect their bodies and feet for barefoot running?</strong></p>
<p>Calf flexibility and ankle mobility are really important, so <a href="http://www.canyonranch.com/your-health/fitness-movement/flexibility-balance/stretching/stretches-your-cardio-workout">stretching all the muscles</a> that affect those areas is necessary. Try a basic calf stretch: Stand facing a wall with your toes no more than a half-inch away from it. Take one foot and press your toes up against the wall, keeping your heel on the ground, and then slightly lean forward until you feel the stretch in your calf. Stay here for 30 to 60 seconds and then switch feet.</p>
<p>A <a href="http://www.canyonranch.com/your-health/fitness-movement/understanding-fitness/fitness-q/how-do-i-use-foam-roller">foam roller</a> can be a helpful tool, too. Sitting on the ground, place the roller under your hamstrings (the backs of your thighs) and, with your hands on the floor behind you, straighten your arms and lift your butt off the ground, rolling your body over the roller from your glutes to your knees. Lower back down. Next, place the roller under your knees, lift your butt, and this time roll your body over the roller from your knees to your ankles.</p>
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</div></div></div>Wed, 26 Mar 2014 23:07:32 +0000KatharineMenick4946 at http://www.canyonranch.comMistakes Many Runners Make http://www.canyonranch.com/your-health/fitness-movement/activities-sports/running/mistakes-many-runners-make
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<div class="field-item even">Become a happier, healthier—and even faster—runner by steering clear of common missteps</div></div></div><div class="field field-name-field-author field-type-text field-label-inline clearfix">
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<div class="field-item even">Natalie Gingerich Mackenzie</div></div></div><div class="article-date-created clearfix">Published: December 20, 2012 </div><div class="field field-name-field-updated-on- field-type-date field-label-inline clearfix">
<div class="field-label">Updated on:&nbsp;</div>
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<div class="field-item even"><span class="date-display-single">December 20, 2013</span></div></div></div><div class="field field-name-field-editorial-policy field-type-fixed-field field-label-hidden">
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<div class="field-item even"><p><a class="editorial-policy-link" href="/your-health/editorial-policy">Editorial Policy</a></p>
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<div class="field-item even"><p>Running may be one of the simplest workouts you can do—tie your shoes, one foot in front of another, off you go—but there are some common mistakes that can make workouts less effective, raise your risk of injury, or slow your progress. Here’s how to avoid them.</p>
<p><strong>Mistakes That Shortchange Your Workout</strong></p>
<p>If you’ve carved out time for a run in your busy life, you undoubtedly want to maximize those minutes. But many runners unknowingly reduce the calorie-burning, muscle-toning, heart-strengthening <a href="/your-health/fitness-movement/activities-sports/running/start-running-better-health">potential of their workouts</a> with these missteps.</p>
<ul><li><strong>Leaning on the treadmill handles</strong>: If you’re new to running on treadmills, you may find yourself gripping the handlebars for dear life—or using them for support as you push yourself with a steeper incline. But doing so can cause you to slouch, reinforcing poor posture and actually decreasing the number of calories you burn by recruiting fewer muscles. It also changes your body mechanics by not allowing the upper body to rotate and counteract the lower body, forcing your joints to sustain more impact. Pick a pace and incline that allows you to run with your eyes looking straight ahead and shoulders up and back. Proper form allows you to breathe in more oxygen, making your workout feel easier even as you pick up the pace.<br /> </li>
<li><strong>Reading while running: </strong>It can be tempting to multitask by reading a book, texting or even checking e-mail while running on the treadmill, but doing so reduces the workout’s benefits. Focusing on the page (or screen), typically causes you to slow down. Instead, opt for motivating music and you may even find that you can bump up the pace a notch. Just going from a level 5 (12-minute miles) to a level 6 (10-minute miles) is worth an extra 136 calories an hour.<br /> </li>
<li><strong>Running solo on every jog</strong>: When you’re first starting out, you might avoid group runs because you’re intimidated or even embarrassed to pound the pavement with others. Don’t be! Research has shown that exercising with company may actually release more feel-good endorphins, doubling the amount of discomfort you can tolerate as you push yourself. There are thousands of running clubs across the country with members of all speeds and levels of competitiveness.</li>
</ul><p><strong>Mistakes That Can Lead to Injury</strong></p>
<p>Avoid aches and pains by sidestepping these common injury culprits.</p>
<ul><li><strong>Increasing mileage too quickly</strong>: New and experienced runners alike commonly make the mistake of ramping up their mileage too quickly, putting them at risk for injuries like shin splints, or pain in the front of the lower leg. As a rule of thumb, don’t increase your weekly running by more than 10 percent from one week to the next. That means if you’re used to running 10 miles a week, don’t add more than one mile next week.<br /> </li>
<li><strong>Wearing too-small or unsupportive shoes</strong>: As many as 80 percent of runners squeeze into sneakers that are too small. Plenty of others continue to wear shoes that are past their prime or opt for trendy low-weight or ‘almost barefoot’ options, which offer little to no protective cushioning. Seek the shopping advice of a specialty running store associate, and be sure to replace your pair every 300 to 500 miles or every six months, whichever comes first. If you buy your shoes elsewhere, consider stopping into one of these shops at least once every year or two so you can be properly fitted and to address any changes in your feet.<br />More: <a href="/your-health/fitness-movement/activities-sports/running/buying-the-perfect-running-shoe">Buying the Perfect Running Shoe</a><br /> </li>
<li><strong>Running the same route every day: </strong>Repetition on the same surface, whether on a treadmill, sidewalk, track or the side of a crowned road (meaning it’s slanted to one side to help with drainage) uses the same muscles over and over, making them susceptible to overuse injuries. Change up your route and your <a href="/your-health/fitness-movement/activities-sports/running/choosing-what-surface-run">running surface</a>, and mix in cross-training workouts to keep your body and mind fresh.<br /> </li>
<li><strong>Wearing cotton socks and clothing</strong>: You don’t have to suffer through blisters and hotspots. Wicking fabrics are made of materials that stay dryer than cotton, reducing uncomfortable friction. Rubbing often affects the feet, but it can happen anywhere: under your arms, between your thighs, around the nipples for men and under the band of the sports bra for women. If problems persist, try applying petroleum jelly or a specially designed anti-friction cream on the area. (You can find brands like BodyGlide or Mission Athletecare at sporting goods or drugstores).</li>
</ul><p><strong>Mistakes Experienced Runners Make</strong></p>
<p>Once you get hooked on running, it’s easy to overdo it—especially if you’re training for a race.</p>
<ul><li><strong>Running too hard on easy days: </strong>When you run, you create tiny microtears in your leg muscles, which heal to create even stronger muscles. If you run hard every day, you never give your muscles a chance to reap the rewards of the work you’re doing.<br /> </li>
<li><strong>Skipping rest days: </strong>To make sure your body has a chance to recharge, take at least one day a week completely off from running. In addition to healing and nourishing muscles, rest allows your body to restore its glycogen (energy) stores so you are ready to tackle your next workout. If you can’t sit still, try a low-impact workout, such as swimming laps or a gentle yoga class.<br /> </li>
<li><strong>Doing intervals too often: </strong><a href="http://www.canyonranch.com/your-health/fitness-movement/activities-sports/running/intervals-explained">Interval training</a> improves your running efficiency and speed, but doing too much of it can cause fatigue, burn-out and even injury. Do no more than two to three interval workouts a week, adding up to a maximum of 20 percent of your total weekly running mileage. That means if you run 10 miles a week, eight miles should be done at a conversational pace, and only two miles should be hard running.</li>
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<div class="field-label">Reference(s)&nbsp;</div>
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<div class="field-item even">Association for Consumer Research</div> <div class="field-item odd">Biology Letters (September 2009)</div></div></div><div class="field field-name-field-art-author-bio field-type-text-long field-label-above">
<div class="field-label">About the author&nbsp;</div>
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<div class="field-item even">Natalie Gingerich Mackenzie is a Syracuse, NY–based health and fitness writer, an American Council on Exercise–certified personal trainer and the author of Tone Every Inch (Rodale).</div></div></div>Thu, 20 Dec 2012 20:56:05 +0000KristinKane3226 at http://www.canyonranch.comIntervals, Explainedhttp://www.canyonranch.com/your-health/fitness-movement/activities-sports/running/intervals-explained
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<div class="field-item even">Add short bursts of speed to your running workouts for improved fitness, weight loss and more</div></div></div><div class="field field-name-field-author field-type-text field-label-inline clearfix">
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<div class="field-item even">Natalie Gingerich Mackenzie</div></div></div><div class="field field-name-field-art-reviewed-by field-type-entityreference field-label-inline clearfix">
<div class="field-label">Canyon Ranch Reviewer:&nbsp;</div>
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<div class="field-item even"><a href="/lenox/resort/our-experts/richard-butler-ms-uspta">Richard Butler, M.S., U.S.P.T.A.</a></div></div></div><div class="article-date-created clearfix">Published: November 26, 2012 </div><div class="field field-name-field-updated-on- field-type-date field-label-inline clearfix">
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<div class="field-item even"><p>Whether you’re ready to take your jogging workouts to the next level, improve your pace in an upcoming race, accelerate weight loss or maximize the minutes you spend logging miles, adding intervals to your running routine can help you reach your goals. You can do intervals in any form of <a href="/your-health/fitness-movement/understanding-fitness/fitness-basics/aerobic-exercise-mind-and-body">cardio</a>, but running is one of the easiest and most popular activities for implementing them—just lace up your sneakers and go!</p>
<p><strong>What Are </strong><strong>Intervals</strong><strong>?</strong></p>
<p>Think about how far you can run at an all-out sprint before you run out of steam, compared to how far you can make it at your everyday jogging pace. The faster you run, the shorter the distance you can go, right? That’s the principle interval training is based on: By alternating between faster and slower paces, you harness the benefits of speed—increased calorie burn and muscle toning, for example—while keeping it up long enough to strengthen your heart and improve your endurance.</p>
<p><strong>Benefits of Interval Workout</strong></p>
<p>One of the best parts about interval training is that it delivers similar fitness results you get from a steady-paced workout—but in half the time or less. When Canadian researchers had exercisers do three 25-minute interval workouts a week for two weeks, they had similar fitness gains compared to exercisers who logged an hour five days a week for the two weeks. In addition to maximizing your workout minutes, intervals also offer these advantages:</p>
<p style="margin-left:.5in;"><strong>Improve Your Pace:</strong> Casual runners who replaced their usual jogging routine with three interval workouts improved their times in a 5K run by 48 seconds despite spending half as much time working out, according to a study in the <em>Journal of Applied Physiology</em>.</p>
<p style="margin-left:.5in;"><strong>Leaner Legs:</strong> Your muscles are made up of different types of fibers, called type I and type II muscle fibers. When you go out for a leisurely jog, your type I, or slow twitch, fibers shoulder the effort, since they’re best at providing a sustained effort. By sneaking in sprints, you tap into your type II “fast twitch” fibers, which can only go for shorter stretches. Activating more muscle fibers means burning more calories and stronger, toned legs.</p>
<p style="margin-left:.5in;"><strong>Less Belly Fat:</strong> Women who alternated short sprints with slightly longer bouts of recovery lost more than three pounds from their midsections over 15 weeks. Meanwhile, women who worked out twice as long at a continuous pace actually gained a pound of belly fat, found Australian researchers in the <em>International Journal of Obesity</em>.</p>
<p><strong>Interval Caveats</strong></p>
<p>With all these great perks of interval training, you may be thinking there’s no point in doing steady-paced workouts. Not true! Just like strength training your arms on back-to-back days is a no-no, your leg muscles also need a day to recover (with a less-intense jog or a rest day) between interval sessions. In an interval workout, the strengthening happens when muscle fibers are actually broken down, then heal stronger than before during a recovery period. If you don’t give them a down day to rest and rejuvenate, you actually hamper your results—and set yourself up for an overuse injury.</p>
<p>Do a maximum of three interval sessions a week on non-consecutive days. If you work out on additional days, stick to easy running or walking, or cross training. Talk to your exercise physiologist or a running coach about what type of interval regimen makes sense for your unique body and workout goals.</p>
<p><strong>Common Interval Workouts</strong></p>
<p>If you’ve spent much time around so-called “serious” runners, you might have heard them throwing around some pretty strange words to describe their interval workouts. Here’s a guide to some of the most common ones, plus tips on how to try them yourself.</p>
<p style="margin-left:.5in;"><strong>Fartlek: </strong>Probably the strangest sounding term for interval training, the word fartlek actually means “speed play” in Swedish. Just like the translation says, the idea is literally to play around with speed during your run (similar to <a href="http://www.canyonranch.com/your-health/fitness-movement/strength/total-body/the-high-intensity-interval-training-advantage">high intensity interval training</a> or HIIT). Rather than running a set distance or speed, this is a workout you make up on the spot—or even as you go. Speed up and slow down as you feel like it, or choose markers along your route to tell you when to go fast and when to slow down. For example, run fast for the distance of two streetlights, then walk or jog to the next street light and do it again. Or pick random landmarks ahead of you, such as a barking dog or an SUV, to mark when you speed up or slow down.</p>
<p style="margin-left:.5in;"><strong>Tempo: </strong>Designed to improve your efficiency, or how fast you can go without becoming short of breath, tempo training is typically done by running at the fastest pace you can keep up for long distances. You should be able to speak in short sentences, but you probably will prefer not to. After warming up at an easy pace for at least five minutes, try picking it up to a tempo pace for 15 to 20 minutes.</p>
<p style="margin-left:.5in;"><strong>Hill work: </strong>An effective workout for building strength in your glutes—as well as improving stamina for your next road race—is to do repetitions of running uphill. After jogging to warm up, find a hill that will take you at least a minute to run up. Run up, then walk or jog slowly down to catch your breath. Aim for five to 10 repetitions.</p>
<p style="margin-left:.5in;"><strong>Tabata </strong>Based on a training model developed by Japanese researchers, Tabata intervals are a way to get a great workout in a very short amount of time: just four minutes. The trade-off? You have to be ready to push yourself <em>hard</em>. After warming up for five minutes, sprint as fast as you can for 20 seconds, then come to a complete stop for just 10 seconds. Repeat that eight times (it will take you four minutes), and you’re done. Continue to walk for two minutes to cool down.</p>
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<div class="field-item even">"Type II fibers produce more carbon dioxide [than type I], causing you to breathe heavier and faster. So, your breathlessness is a great indicator of if you are reaching the right level of effort during the peak."</div>
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<h2 class="node__title node-title"><a href="/lenox/resort/our-experts/richard-butler-ms-uspta">Richard Butler, M.S., U.S.P.T.A.</a></h2>
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<div class="field-item even">&quot;Type II fibers produce more carbon dioxide [than type I], causing you to breathe heavier and faster. So, your breathlessness is a great indicator of if you are reaching the right level of effort during the peak.&quot;</div></div></div><div class="field field-name-field-reviewer-name field-type-node-reference field-label-hidden">
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<div class="field-item even">Current Sports Medicine Reports (July 2007)</div> <div class="field-item odd">International Journal of Obesity (April 2008)</div> <div class="field-item even">Journal of Applied Physiology (April 2007 and July 2012)</div> <div class="field-item odd">Journal of Sports Medicine and Doping Studies (November 2011)</div></div></div><div class="field field-name-field-art-author-bio field-type-text-long field-label-above">
<div class="field-label">About the author&nbsp;</div>
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<div class="field-item even">Natalie Gingerich Mackenzie is a Syracuse, NY–based health and fitness writer, an American Council on Exercise–certified personal trainer and the author of Tone Every Inch (Rodale).</div></div></div>Mon, 26 Nov 2012 20:26:43 +0000KristinKane3068 at http://www.canyonranch.comChoosing What Surface to Run Onhttp://www.canyonranch.com/your-health/fitness-movement/activities-sports/running/choosing-what-surface-run
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<div class="field-item even">Different terrains can bring different results—and considerations </div></div></div><div class="field field-name-field-author field-type-text field-label-inline clearfix">
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<div class="field-item even">Natalie Gingerich Mackenzie</div></div></div><div class="field field-name-field-art-reviewed-by field-type-entityreference field-label-inline clearfix">
<div class="field-label">Canyon Ranch Reviewer:&nbsp;</div>
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<div class="field-item even"><a href="/lenox/resort/our-experts/richard-butler-ms-uspta">Richard Butler, M.S., U.S.P.T.A.</a></div></div></div><div class="article-date-created clearfix">Published: November 26, 2012 </div><div class="field field-name-field-updated-on- field-type-date field-label-inline clearfix">
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<div class="field-item even"><span class="date-display-single">November 21, 2013</span></div></div></div><div class="field field-name-field-editorial-policy field-type-fixed-field field-label-hidden">
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<div class="field-item even"><p>Unlike, say, <a href="http://www.canyonranch.com/your-health/fitness-movement/activities-sports/aquatic-activities/your-lap-swimming-workout">swimming</a> pools, running surfaces are virtually everywhere. A trail, a street, a park, a beach—you can tie on your sneakers and just head out of the door for some exercise. Even if you have a favorite running path, it’s worth trying out new courses: Varying the terrain you run on brings new challenges for your body to respond to, fresh scenery to keep you engaged and a great opportunity to bust boredom and stay motivated. It’s also a smart way to prevent injuries; you won’t tax your body in the same way, run after run. There’s no “right” place to run, but it’s important to know the pluses and minuses of a running surface before you take to it, so you can stay safe and get the most out of your workout.</p>
<p><strong>Asphalt and Concrete</strong><br /><br />Asphalt (roads) and concrete (sidewalks) are the most readily available outdoor running surfaces for many of us. They’re generally smooth and unlikely to trip anyone, except for those who encounter the occasional pothole or crack.<br /><br /><strong>Keep in Mind:</strong> These are the hardest surfaces you can run on, and your joints may take a pounding as a result. Concrete is the slightly harder option of the two, which is why some runners may choose the side of the road, even when a sidewalk is available. But roads are typically “crowned” (slanted on each side) to help with water run-off. This grading can contribute to injuries, particularly if you always run on the same side of the street.<br /><br /><strong>Tips for Running on These Surfaces:</strong> To protect yourself from the extra impact, make sure to wear supportive, <a href="/your-health/fitness-movement/activities-sports/running/buying-the-perfect-running-shoe">well-fitting running shoes</a> and replace them every 300 to 500 miles (when the cushioning breaks down). If you do run on the sides of roads, avoid those with dramatic slopes; consider heading for streets with less traffic, where you can run on the flatter part of the asphalt.</p>
<p><strong>Grass and Dirt</strong></p>
<p>Compared to running on concrete, hitting a grassy or dirt path decreases the force your body absorbs by 12 percent, which may translate to less risk of knee and foot injuries. The effort it takes to stay steady on trails’ uneven surfaces also helps work lots of tiny balance muscles in your legs that running on flat surfaces doesn’t.<br /><br /><strong>Keep in Mind: </strong>Grass and dirt running surfaces may be smooth and well-groomed or riddled with obstacles, so you need to pay extra attention when stepping. While some runners find navigating rocks, tree roots and other trail bumps a fun change of pace, uneven terrain can make it much easier to twist or sprain an ankle, or reinjure yourself if you’re recovering.<br /><br /><strong>Tips for Running on These Surfaces: </strong>Since trails may challenge muscles you’re not used to working, start slowly and let your body adapt. Practicing balance exercises, such as jumping up and down on one foot, can help strengthen the muscles you’ll engage on the trail. If you’re worried about getting hurt, stick to manicured paths instead of getting adventurous.</p>
<p><strong>Sand</strong></p>
<p>In addition to exciting your senses—the sounds of waves crashing, a gentle ocean breeze—running on sand helps you burn about 20 percent more calories per mile compared to asphalt. The extra resistance prompts your leg muscles to work harder to propel you forward, which also helps you tone.<br /><br /><strong>Keep in Mind: </strong>While burning extra calories can be motivating, it also means your body is working pretty hard; your run may tax you more than you planned. If sand is very soft, extra strain may be put on your Achilles’ tendon (located in the back of your lower leg).<br /><br /><strong>Tips for Running on This Surface: </strong>Sand running can be a great complement to running on firmer surfaces, and a fun way to shake things up on a beach vacation. Just don’t expect to go as far and as fast as you do on firmer surfaces. To make running on sand easier on your body, go when the tide is low and the sand is wet and packed.</p>
<p><strong>Treadmills </strong><br /><br />Running on a treadmill may seem like it’s the same as hitting the streets, but the machine offers far more “give,” reducing the force absorbed by your joints by about 12 percent (just like grass and dirt surfaces). And you can’t deny the appeal of a running surface that is never affected by the weather.<br /><br /><strong>Keep in Mind:</strong> Some studies suggest that your stride may be changed by your foot hitting a rotating belt instead of pushing off a static surface, which may cause foot pain. Beyond that, some people find treadmills to be “roads to nowhere,” which can make running monotonous. Running in place also burns fewer calories; since you don’t encounter wind resistance like you do when you’re in forward motion, your body uses less energy to move.</p>
<p><strong>Tips for Running on This Surface:</strong> Set a 1 percent incline so that you reach the calorie burn you get when running on flat land. Check in with your body as you run: Tune into any discomfort and break (or change up your exercise routine) accordingly. If you plan to run a race and are training on a treadmill, but sure to mix in some asphalt time, too—your muscles and joints need to prepare for race conditions.</p>
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<div class="field-item even">American Academy of Podiatric Sports Medicine</div> <div class="field-item odd">European Journal of Applied Physiology and Occupational Physiology (March 1992)</div> <div class="field-item even">Journal of Science and Medicine in Sport (November 2012)</div> <div class="field-item odd">Journal of Sports Sciences (August 1996)</div> <div class="field-item even">Psychological Science (December 2008)</div></div></div><div class="field field-name-field-art-author-bio field-type-text-long field-label-above">
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<div class="field-item even">Natalie Gingerich Mackenzie is a Syracuse, NY–based health and fitness writer, an American Council on Exercise–certified personal trainer and the author of Tone Every Inch (Rodale).</div></div></div>Mon, 26 Nov 2012 20:15:53 +0000KristinKane3067 at http://www.canyonranch.comBuying the Perfect Running Shoe http://www.canyonranch.com/your-health/fitness-movement/activities-sports/running/buying-the-perfect-running-shoe
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<div class="field-item even">From style to size to fancy features, choosing the right sneaker can make all the difference</div></div></div><div class="field field-name-field-author field-type-text field-label-inline clearfix">
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<div class="field-item even"><a href="/lenox/resort/our-experts/richard-butler-ms-uspta">Richard Butler, M.S., U.S.P.T.A.</a></div></div></div><div class="article-date-created clearfix">Published: August 16, 2012 </div><div class="field field-name-field-updated-on- field-type-date field-label-inline clearfix">
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<div class="field-item even"><p>Feet are like snowflakes—no two are alike, including the two at the end of your own legs. And buying a running shoe with the proper fit and design for your unique needs—the type of <a href="/your-health/fitness-movement/activities-sports/running/start-running-better-health">running</a> you do, your gait, your foot shape—will have a positive impact on nearly every joint and muscle in your body. When your shoes are too worn to cushion against shock, or are the wrong size or style and cause cramping your feet, every structure in your body will feel the effects.</p>
<p>Follow these tips to ensure you pick a pair of running sneakers that will go the distance.</p>
<p><strong>Get to Know Your Foot</strong><br />Your arch shape is a major factor in determining how much support you need in your shoes to stay comfortable and avoid injury:</p>
<ul><li><strong>Low Arches: </strong>Arches collapse inward right after feet strike the ground, causing excessive foot motion and increasing the risk of twists and sprains.</li>
<li><strong>High Arches: </strong>Arches don’t collapse enough to absorb the shock from each foot strike, allowing it to travel up the legs, often causing knee pain. </li>
</ul><p>You can find out what type of arches you have by performing the arch test: Get your feet wet in the shower, step out, then examine your wet footprints on the floor. If you have a very narrow footprint, you have high arches. If the print resembles your entire foot, you have low arches. Somewhere in the middle means you have normal arches.</p>
<p>Other telltale signs? Runners who overpronate, or roll their feet too far inward as they land, typically have flat arches and a more flexible foot. Take a look at the soles of your current running shoes: If this describes you, you’ll notice wear all over, but will see significant wear in the heel and the ball of the foot.</p>
<p>Supinators or underpronaters, on the other hand, don’t roll their ankles inward enough and tend to strike the ground with the outside edges of their feet. This is usually caused by high arches that restrict the foot’s inward roll. Wear and tear will be concentrated at the outside of the shoe. If your running shoes show even wear across the heel and under the ball of the foot, you have a healthy stride with an even strike from push-off to landing.</p>
<p>Bring this knowledge to the shoe store to help you make the best sneaker choice. However, if you have a chronic injury, consider seeing a foot specialist for a more thorough exam to decipher exactly what your body’s unique shoe needs are.</p>
<p><strong>Pick the Right Store</strong><br />Ideally, you should shop for running shoes at a specialty running store. Not only do these shops have a large selection of high-quality shoes, but they also tend to be staffed with knowledgeable salespeople who are committed to spending the time necessary to help you find your ideal sneaker. Some stores even have treadmills where an experienced worker can watch you run for a minute or two in order to learn more about your gait and foot strike patterns.</p>
<p>Tell your salesperson about the wet footprint test you did at home and consider bringing in a pair of old shoes so he or she can get a sense of how your foot strikes the ground.</p>
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<p><strong>Know Your Running Shoe Options</strong><br />Those with a healthy stride will likely feel comfortable and protected in most running shoe models, while others need to be more selective. Among the hundreds of shoes on the market, there are a few main categories:</p>
<ul><li><strong>Stability and Motion Control: </strong>Runners who need lots of support—those with low arches or who are overweight—will benefit from a firmer dual-density midsole on the inside to minimize the collapse of the arch. You can usually spot these because the dual-density foam is a different color than the rest of the shoe.</li>
</ul><ul><li><strong>Neutral: </strong>Also called “cushioned” shoes, these are recommended for runners who need maximum midsole cushioning and minimum support. These shoes work best for runners who have minimum pronation and those with high or normal arches.</li>
</ul><ul><li><strong>Trail: </strong>Designed for those who frequently run off-road, trail shoes have great traction and water-resistant material that helps keep feet dry. Lightweight <a href="/your-health/fitness-movement/activities-sports/walking/hiking/10-tips-beginner-hikers">hiking</a>/sneaker hybrids tend to have extra support to protect you from twisting an ankle on uneven terrain. (Hold off on trail running when you are recovering from an injury. Rocks, roots and other hazards can be tough to navigate when you’re not 100 percent.) </li>
</ul><ul><li><strong>Performance: </strong>These shoes are designed to be feather-light (about 10 ounces) to give you an advantage in races or speed workouts where runners are trying to shave precious seconds off of their personal best times. Everyday runners and any runner recovering from injury should steer clear of these due to the lack of cushioning, support and impact protection.</li>
</ul><ul><li><strong>Minimalist: </strong>You’ve likely seen people at the gym wearing minimalist sneakers—or even running barefoot. Advocates claim that running in these shoes increases foot, ankle and leg strength, ultimately reducing injury risk and increasing speed. On the other hand, because they do not provide much (or any) support, they can lead to injury if used too often. The jury is still out on these shoes but many studies are looking into the potential benefits.</li>
</ul><p><strong>Buy the Right Size Shoe</strong><br />Wearing shoes that are too small is a common mistake. This is sometimes due to weight gain or pregnancy, which can cause fluctuations in foot size and width, but it’s often due to simply not buying wisely. Choose the size that fits you best <em>today. </em>A larger size keeps the shoe from crowding your toes and prevents joints from being compressed, which can eventually cause hammertoes and bunions. Too-small shoes can also disrupt your natural gait, leading to joint aches and pains, and cause blisters and black-and-blue toenails.</p>
<p>Don’t be lured by the digits on the shoe box—every manufacturer has a different sizing methodology. Even if you always wear 7, for instance, try on the 6, 6.5, 7.5 and 8. Fit is what matters, and when in doubt, go a half-size up. Your foot will fit better and feel better inside a slightly larger shoe than it will with a shoe that's a little too small.</p>
<p>It’s not uncommon to have different size feet. Always fit to your larger foot, and consider using an insole to make the fit snugger for your smaller one, if necessary. Also, be sure to try your running shoes on with the socks you plan to wear with them; the sneakers may fit differently with thick socks you wear in the winter, for example. (You may want to buy a different pair for each season.)</p>
<p>Make sure your running shoes are wide enough, too, as pinching your foot into a narrow shoe is a surefire way to end up wincing. Not sure what width you are? Ask the salesperson to check your foot, and don’t settle for a shoe that doesn’t come in the width you need.</p>
<p><strong>Consider Some Extras</strong><br />Not only can <strong>insoles</strong> help customize the fit of your shoes, but they can lengthen the life of a shoe by adding another layer of sweat absorption. They also add some cushioning that many people find more comfortable.</p>
<p>You will also benefit from a pair of <strong>sweat-wicking socks</strong> in the proper size. Socks made of a performance material like merino wool or a synthetic material (CoolMax, Lycra) reduce friction and moisture while you run, keeping your feet dry and blister-free.</p>
<p><strong>How Often to Replace Running Shoes</strong><br />Most experts advise swapping out your running shoes every 300 to 500 miles or every six months, whichever comes first. If you run outside, err on the lower end of 300 miles. Shoes that are exposed to the elements—water, pavement and dirt, for instance—simply wear out faster.</p>
<p>If you aren’t sure how long you’ve been in your current pair, any of these signs is a hint that it’s time to head to the store:</p>
<ul><li>The outside lateral edge of the shoe is worn down at the heel.</li>
<li>The insole is thin.</li>
<li>The shoe feels lacking in spring or cushion. </li>
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<div class="field-item even">“At running stores, the most experienced workers are likely working the day shift, not evenings. I recommend people go Monday mornings—avoid evenings and weekends.”</div></div></div><div class="field field-name-field-reviewer-name field-type-node-reference field-label-hidden">
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<h2 class="node__title node-title"><a href="/lenox/resort/our-experts/richard-butler-ms-uspta">Richard Butler, M.S., U.S.P.T.A.</a></h2>
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<div class="field-label">Canyon Ranch, &nbsp;</div>
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<div class="field-item even">American Podiatric Medical Association </div></div></div>Thu, 16 Aug 2012 20:24:57 +0000LizPlosser1481 at http://www.canyonranch.comOutwit Running Safety Hazardshttp://www.canyonranch.com/your-health/fitness-movement/activities-sports/running/outwit-running-safety-hazards
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<div class="field-item even">Outdoor runners need to be aware of concerns beyond tired muscles</div></div></div><div class="field field-name-field-author field-type-text field-label-inline clearfix">
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<div class="field-item even">Natalie Gingerich Mackenzie</div></div></div><div class="field field-name-field-art-reviewed-by field-type-entityreference field-label-inline clearfix">
<div class="field-label">Canyon Ranch Reviewer:&nbsp;</div>
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<div class="field-item even"><a href="/lenox/resort/our-experts/richard-butler-ms-uspta">Richard Butler, M.S., U.S.P.T.A.</a></div></div></div><div class="article-date-created clearfix">Published: August 6, 2012 </div><div class="field field-name-field-updated-on- field-type-date field-label-inline clearfix">
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<div class="field-item even"><span class="date-display-single">October 15, 2013</span></div></div></div><div class="field field-name-field-editorial-policy field-type-fixed-field field-label-hidden">
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<div class="field-item even"><p>Sure, you know better than to run down the middle of a busy street or to try to beat a traffic light, but there are other <a href="/your-health/fitness-movement/activities-sports/running/start-running-better-health">running</a> safety hazards to be aware of on the road. From staying visible to cars to protecting yourself from hearing loss, follow these simple tips to stay safe while running outdoors.</p>
<p><strong>Remember: Left Is Right</strong><br />While sidewalks (when available) are the safest refuge from speeding cars, if you do need to run on a street, stay on the far left-hand side. That way you’ll see cars coming whether or not they see you. The one exception: If you’re going around a tree-lined curve where visibility is difficult, you may want to safely cross to the other side of the road briefly until you’re back in view. But of course, use your best judgment.</p>
<p><strong>Reflect at Night</strong><br />It’s hard to miss a set of headlights, but you can’t assume drivers will see you at night (or dawn, or dusk) unless you’re wearing reflective apparel. In fact, low light is a factor in as many as two-thirds of pedestrian fatalities, according to the National Highway Traffic Safety Administration. And while many sportswear tags boast “360-degree reflectivity,” a small reflective logo on your back won’t necessarily make a speeding driver take notice. After all, even on dry roads, it can take a car driving 50 mph upwards of 300 feet to stop—which means the driver has to see you sooner than that to react accordingly.</p>
<p>If you buy just one piece of reflective apparel, make it a mesh vest that you can slip over virtually any running outfit, saving you from having to buy an entire wardrobe of safety yellow and orange. To take it to the next level, add wrist and ankle bands. Illuminating your limbs helps your shape to read as “human” to oncoming traffic.</p>
<p><strong>Use Headphones with Caution</strong><br />Listening to music while you run can help propel you and make your workout more fun, but headphones do have their risks. Cranking up the volume can put you at risk for hearing loss in as little as an hour and a half, according to researchers at the University of Alberta in Edmonton. Try noise-isolating headphone models that muffle environmental noise, which allow you to enjoy your tunes without the extra decibels.</p>
<p>Tuning out your surroundings may also cause you to miss that <a href="/your-health/fitness-movement/activities-sports/cycling/bike-safety-tips-every-ride">cyclist</a> or rollerblader calling out to you, or that car horn honking. Favor over-ear headphone styles, as opposed to ear buds; they sit in front of your ear instead of inside it and make it easier to hear what’s going on around you. And never wear headphones when you’re on or crossing streets.</p>
<p><strong>Step Carefully</strong><br />Many people run in parks or on trails—great places to take in beautiful scenery and <a href="/your-health/mind-spirit/cultivating-happiness/your-spiritual-path/the-healing-power-nature">connect with nature</a>. Just be aware that your risk of twisting or spraining an ankle goes up when you run on unstable or have to navigate roots, rocks, gravel, mud and grass. Be extra cautious when running on these surfaces.</p>
<p><strong>Avoid a Dog Attack</strong><br />Though as many as 70 percent of dogs bark at strangers, only about 1 percent of people in the United States are bitten by a dog each year. That doesn’t mean encountering an animal on a run isn’t nerve wracking.</p>
<p>Staying alert—especially in unfamiliar areas—is rule number one. If you see a dog down the street that makes you nervous, cross to the other side, which will help him feel less territorial. If the dog comes toward you, don’t shriek or scream, since high-pitched noises can activate his prey instinct. And don’t try to run, since even your fastest sprint is likely slower than the dog’s. Instead, keep you voice low and calm, your shoulders square and face the dog without making eye contact as you slowly back away until he loses interest, or you can turn a corner out of view.</p>
<p><strong>Mind the Weather</strong><br />From frigid winter air to summer lightning storms and spiking temps, Mother Nature has something to watch out for all year long. Here’s how to handle temperature swings:</p>
<ul><li><strong>Keep your cool when it’s hot. </strong>For most runners, the heat of summer is the riskiest weather hazard you’ll encounter. Drink plenty of water before and after your run, and consider having a few sips every 10 to 15 minutes during your workout as well. (Skip sports drinks unless you’re doing a long run lasting 60 minutes or more.) Also, wear a hat to shield your face from the sun, and run in lightweight, light-colored clothes, which will keep you cooler than black, dark or heavy gear on steamy days. Be sure to wear moisture-wicking material if it’s humid outside; cotton does not facilitate evaporation as well as performance fabrics. Dehydration is the first sign of heat illness, followed by heat cramps (usually in your legs or stomach). Stop immediately and get to a cool spot if you feel nauseous, or notice that your skin feels cold and clammy despite the heat. If you stop sweating altogether, it’s a sign of heat stroke and you should call 9-1-1. (On hot days you may want to run with your cell phone.)<br /> </li>
<li><strong>Layer up in cold temps. </strong>Proper dress is the key to staying comfortable on chilly days—and it’s also crucial for avoiding cold injuries like frostbite and hypothermia. (In fact, the American College of Sports Medicine doesn’t raise the alarm until temperatures dip below -18 degrees Fahrenheit.) When you head outdoors to run in the cold, start with a moisture-wicking layer base layer (not a cotton t-shirt) since you will continue to sweat even when it’s cold and sogginess can lead to chills. Add layers as needed, but remember that your body temperature will increase with exertion and wearing too much can leave you feeling colder. You should dress as though the temperature is 20 degrees higher than the number on the thermometer, and look for pieces with zippers and vents you can open and close to adjust on-the-go.<br /> </li>
<li><strong>Don’t get zapped. </strong>Yet another reason to work out first thing in the a.m., lightning storms are less likely to happen in the morning, reducing your chances of having to reschedule your run. While being struck by lightning is certainly rare—the odds are about one in 750,000—when it does happen, it can be fatal. The National Weather Service recommends avoiding outdoor running when you hear thunder, even if you don’t see a flash of lightning. If you get caught running outdoors in a storm, steer clear of anything tall, like trees or electrical poles. Your best bet is to crouch as low to the ground as possible under the lowest trees you can find and avoid streams, which conduct electricity.</li>
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<div class="field-item even">American College of Sports Medicine</div> <div class="field-item odd">Centers for Disease Control and Prevention</div> <div class="field-item even">National Institutes of Health</div></div></div><div class="field field-name-field-art-author-bio field-type-text-long field-label-above">
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<div class="field-item even">Natalie Gingerich Mackenzie is a Syracuse, NY–based health and fitness writer, an American Council on Exercise–certified personal trainer and the author of Tone Every Inch (Rodale).</div></div></div>Mon, 06 Aug 2012 17:16:40 +0000LizPlosser1366 at http://www.canyonranch.com